Not only are these brownie bites rich and decadent, but they are also completely raw, vegan, and easy to make. I have made it a point to remove any processed sugar from my diet and eat organic whenever possible. I have found that removing processed sugars reduces my colitis symptoms, and instead I enjoy the natural sugars found in foods such as fruit. This recipe works for me because the combination of dates and cacao create a very sweet, natural, chocolate flavor without any added sugar. Of course, the ingredients can be easily adjusted to suit your personal tastes. These brownie bites are easy to take on the go as a quick snack, and to satisfy your sweet tooth anywhere the craving hits you.
Further Food Nutritionist Commentary:
However, please note that these brownies many not be necessarily good for everyone with colitis. While tolerance for different foods is individual, many people with colitis don’t do well with nuts or raw foods in general. The actual hard pieces of a nut could irritate the inflamed intestine. So only make this if you can tolerate nuts!
By Dianne Rishikoff, MS, RDN, LDN
Raw Vegan Brownie Bites
1 cup cashews
1 cup pitted dates
2 tablespoons coconut nectar
1 tablespoon coconut oil
½ cup cacao powder
1 tablespoon lucuma
1 tablespoon vanilla extract
¼ teaspoon salt
1 cup of almonds, walnuts, or pistachios
- Place the cashews in a food processor and pulse into small pieces.
- Add in dates, coconut nectar, coconut oil, cacao powder, lucuma, vanilla extract, and salt and process until well mixed.
- Add ¾ cup of the nut of your choice and pulse into mixture until pieces are chopped up.
- Roll mixture into individual ‘bites,’ about 1 ½ inches in diameter.
- Use the remaining ¼ cup of nuts, chopped, and roll the brownie bites on the chopped nuts to add nuts to the outside.
Per Serving: Calories: 264; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 2g; Cholesterol: 4mg; Sodium: 86mg; Potassium: 219mg; Carbohydrate: 30g; Fiber: 5g; Sugar: 14g; Protein: 7g
Nutrition Bonus: Iron: 12%
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